Underhand bench press

A compound exercise for the chest and triceps, with help from the front delts. Equipment: barbell, flat bench and squat rack.

Orbit

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WorksChestTricepsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Grip the bar palms toward your face, a little wider than the shoulders. Use a spotter.
Lower to the lower chest, elbows close
Press up and back over the shoulders

Muscles worked

Underhand bench press: 3D figure mid-rep with the chest and triceps highlighted

Chest · main
Triceps · main
Front delts

Equipment

Barbell
Flat bench
Squat rack

Alternatives

Exercises that train the same main muscles. See all underhand bench press alternatives.

Band-assisted dipResistance bands and Dip bars
Barbell floor pressBarbell and Squat rack
Close dumbbell pressDumbbells and Flat bench
Close-grip incline pressBarbell, Adjustable bench and Squat rack
Dumbbell close pressDumbbells and Flat bench
Dumbbell squeeze pressDumbbells and Flat bench

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

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